Keeping Your Brain Healthy: Brain-FX

Your Brain Needs Vitamins Too

This 4th step in eating for a healthy brain from Dr. Amen's book, Making a Good Brain Great, explains why you must eat your fruits and vegetables.

4. Lots of Dietary Antioxidants

A number of studies have shown that dietary intake of antioxidants from fruits and vegetables significantly reduce the risk of developing cognitive impairment. The research was done because it was theorized that free radical formation plays a major role in the deterioration of the brain with age.

When a cell converts oxygen into energy, tiny molecules called free radicals are made. When produced in normal amounts, free radicals work to rid the body of harmful toxins, thereby keeping it healthy. When produced in toxic amounts, free radicals damage the body's cellular machinery, resulting in cell death and tissue damage.

This process is called oxidative stress. Vitamin E and Vitamin C and beta carotene inhibit the production of free radicals.

The Best Antioxidant Fruits and Vegetables (from the US Department of Agriculture): Blueberries, Blackberries, Cranberries, Strawberries, Spinach, Raspberries, Brussels sprouts, Plums, Broccoli, Beets, Avocados, Oranges, Red grapes, Red bell peppers, Cherries and Kiwis

Best Brain Foods

What’s the best diet for your brain?

You can protect your brain from damage and aging by following a few guidelines on what to eat. Our brains work best when we follow the diets of our Stone-Age ancestors. Here are the best foods to eat to keep your brain healthy:

1. Fruits and vegetables: Especially eat strawberries, blueberries, spinach and those high in anti-oxidants.

2. Seafood & Fish: Particularly fatty fish such as salmon, sardines, mackerel and herring. If you don’t eat fish, you must supplement with fish oil capsules.

3. Nuts, dried beans and legumes: Avoid salty versions, but nuts and legumes are part of the Stone-Age diet that our ancestors used and their fats are attuned to our genes.

4. Eat poultry without skin, or very lean meats and game.

And here are some things to avoid:

1. Restrict omega-6 fats such as corn oil, hydrogenated vegetable oils, and transfatty acids. Switch to olive oil.

2. Restrict sugar and salt.

3. Restrict processed foods, which means packaged foods that come out of a factory. Whenever you can, use real food, you know, the stuff found in the produce section, fish and meats sections.

Because our growing processes are so highly refined in the US we may not be getting all the good minerals and vitamins we’re supposed to in our fresh food. Take vitamin and mineral supplements. It is impossible to totally imitate a nutrient-rich Stone-Age diet without a boost from supplements.

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